Medicine Ball Chest Pass

Setup

1. 01Stand facing a solid wall or a partner about 2 to 4 meters away.
2. 02Hold a 2 to 6 kg medicine ball at mid-chest with both hands.
3. 03Take an athletic stance with knees soft and feet about shoulder width.
4. 04Brace the trunk and keep the elbows behind the ball.

Execution

1. 01Dip slightly through the knees to load the throw.
2. 02Drive the ball explosively off the chest, extending the arms fully.
3. 03Release the ball at full extension; do not hold back at the end.
4. 04Catch the rebound or the return pass and flow into the next rep.

Checkpoints

• -Every throw is a maximal-intent effort.
• -The ball travels flat and straight, not looping upward.
• -The trunk stays braced; power comes from legs and arms together.
• -Elbows finish fully extended at release.

Common mistakes

• -Using a ball so heavy the throw becomes slow and grinding.
• -Pushing with the arms only and leaving the legs out of it.
• -Letting reps decay into casual tosses as fatigue builds.
• -Standing too close to the wall to reach full extension before impact.